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pumpkin quinoa chili with black beans and chickpeas

Vegetarian Black Bean and Pumpkin Quinoa Chili

This quinoa chili with pumpkin, black beans, and garbanzo beans is meatless, vegetarian, vegan, and naturally gluten-free.  This healthy chili is high in antioxidants and fiber.  Thanks to quinoa, the recipe is packed with protein.  

Course stew
Cuisine American
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6 servings
Calories 461 kcal
Author Julia

Ingredients

Quinoa Chili:

  • 1 cup quinoa , uncooked
  • 1 tablespoon olive oil
  • 1 onion , chopped
  • 4 garlic cloves , minced
  • 2 cups tomatoes , from the can
  • 2 cups pumpkin puree ,from the can or homemade
  • 2 cups water
  • 15 oz black beans , from the can, drained
  • 15 oz garbanzo beans , from the can, drained
  • 1 tablespoon cumin
  • 2 tablespoons chili powder
  • ½ salt at least

Garnish:

  • sour cream
  • 1/2 cup cheddar cheese , shredded
  • 1/2 cup mozzarella cheese , shredded
  • 4 green onions , chopped

Instructions

Quinoa

  1. Add 1 cup of quinoa and 2 cups of water to a large pan.   

  2. Bring to boil.   Reduce heat.

  3. Simmer for about 15 minutes until the quinoa absorbs the water.

Quinoa Chili

  1. In a large pot or skillet, cook the chopped onion and minced garlic in olive oil for about 2 minutes on medium heat until the onion is soft.

  2. Add pumpkin, canned tomatoes (chop them up into smaller chunks), water, black beans (drained), garbanzo beans (drained), quinoa. 

  3. Add 1 tablespoon of cumin, 2 tablespoons of chili powder, and 1/2 and 1/4 teaspoon salt.

  4. Stir everything well, and season with more salt if needed.

  5. Bring to boil.  

  6. Stir all the ingredients well together to combine flavors and spices. Reduce to simmer and cook pumpkin quinoa chili for 15 minutes on simmer.

  7. Serve in soup bowls, garnished with sour cream, shredded cheeses, and chopped green onion.
Nutrition Facts
Vegetarian Black Bean and Pumpkin Quinoa Chili
Amount Per Serving
Calories 461 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 4g25%
Cholesterol 17mg6%
Sodium 182mg8%
Potassium 1046mg30%
Carbohydrates 68g23%
Fiber 18g75%
Sugar 8g9%
Protein 23g46%
Vitamin A 14185IU284%
Vitamin C 14.6mg18%
Calcium 243mg24%
Iron 7.5mg42%
* Percent Daily Values are based on a 2000 calorie diet.